Becoming a master builder
Yesterday, I became the ultimate builder with my kids. We ventured into the trees, determined to build our own den. When we got there, we found a beautiful den that had already been built and I asked the kids "Do you want to play in this one, or will we still build our own?". The answer was of course "Build our own!".
We don't buy lego sets that are already made, because where's the fun in that?! Playing with the set is fun for a while, but most of the time it goes on a shelf for display or gets broken up and made into something else.
We wanted to create something unique and special, something that we had created together! And you know what? It was a total success! Not one argument arose between my little builders. They supported each other, carried heavy branches together (we're talking almost a whole tree on some occasions), looked out for me when I got a little too close to the thorny brambles and really leaned into the teamwork required to make an awesome den! But the best part? My 10-year-old said to me - "all the anxiety disappears out here in nature. It's like none of that stuff matters. We need to do this every week!". They both really enjoyed it, as did I! Sthira and Sukha
Parenting is a lot like building a den. It takes effort and patience to raise children, but when we create a safe and nurturing environment for them, we can find ease in our role as parents. And when we practice yoga together, we can tap into that same sense of ease and connection.
In my yoga classes I often talk about the concept of sthira and sukha. "Sthira" refers to effort, while "Sukha" represents ease. Together, they form a balance that is essential to a successful yoga practice and can be applied off the mat as well. In parenting, effort refers to the energy and determination we put into our parenting, while ease refers to finding a sense of calm and relaxation in our interactions with our children. On the mat, finding the balance between sthira and sukha means holding a pose with strength and stability, while also finding ease and calm within the pose. For example noticing where you are gripping in a pose, especially if it is a challenging pose and you're gripping or holding your breath. It's the balance between holding on and letting go. Off the mat, it means finding a balance in life between effort and ease, working hard but also taking time to rest and recharge. This balance can help us to find a sense of peace and harmony in our daily lives. By practicing effort and ease in our parenting, we can create a balanced and harmonious relationship with our children, one that is both loving and supportive. 
Family Yoga and Sthira and Sukha
To create a family yoga practice, it's all about finding the right balance. Think of it like mixing a smoothie: you need a little bit of strength (sthira) and a little bit of ease (sukha) to get the perfect blend. This might mean doing some challenging or energetic poses and games as a family, but also taking time to breathe and relax.
And let's be real, it's not always easy to find time for yoga when you're a busy parent. but incorporating yoga into your day can make a huge difference. By doing this, you're not only teaching your kids healthy habits, but also creating a little bit of peace and harmony in the family. 
Teaching Sthira and Sukha to Children
In children's yoga, sthira (effort) and sukha (ease) are important because they help kids find balance in their practice. By teaching kids to find strength and stability in their bodies, while also practicing with a sense of joy and relaxation, we can help them learn to regulate their emotions and focus their minds.
Here are three playful ways to practice sthira and sukha with children: 1. Tree Pose with a twist
Have kids stand in tree pose, with one foot pressing into the ground and the other resting against the inner thigh. Then, challenge them to slowly turn their heads from side to side, as if they are looking for a bird in the branches. This playful variation encourages kids to find both sthira (steadiness and effort) in their standing leg, and sukha (ease) in the soft movement of their head.
2. Resting pose with a story
End your class/ family yoga session with a final resting pose, like savasana, and invite kids to relax completely on their mats (or on a blanket or even their bed). Then, tell a calming story or guided visualization that encourages them to find both sthira in their bodies (finding stillness and grounding), and sukha (relaxation and calm) in their minds. For example, you might guide kids through a visualization of floating on a cloud, or taking a peaceful walk in the woods. This restful practice helps kids integrate the lessons of sthira and sukha into their bodies and minds.
3. Sthira and Sukha Exhales
Breathing practices can be a powerful tool in finding balance between sthira and sukha. By consciously controlling the breath, we can regulate the nervous system and calm the mind. Slow, deep breathing activates the parasympathetic nervous system, which promotes relaxation and reduces stress. This can lead to a more balanced state of being, allowing us to find both stability and comfort in our bodies and minds.
This practice can help balance the flow of energy in the body, promoting harmony and well-being. This practice is good to practice with older children (7+) or just for ourselves!
Parenting with Effort and Ease
Incorporating Family yoga into your parenting approach can bring about a sense of ease and effortlessness to your family life. As a mindful parent, you can cultivate a conscious approach to parenting that promotes balance and harmony.
End note:
In this post we have covered the concept of Sthira and Sukha, which refers to finding the balance between effort and ease. We have spoke about how to practice this concept both on and off the mat. I have shared ways to practice yoga with children in practice and in parenting. Embracing this approach can help you to find more balance in your life, your parenting, your teaching, and in the lives of your children.
Other posts of interest
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Yoga and SadnessThe practice of yoga can be an effective tool for children to process and move through sadness. It is important for children to know that it is okay to feel sad and that yoga can help them regulate their emotions and build resilience. Mindfulness techniques, deep breathing exercises, and gentle movements can empower children to acknowledge and process their sadness. StorytimeAs a mum and a children's yoga teacher, I know firsthand how sadness can engolf our little ones. Life is full of ups and downs, and it's crucial that our children learn how to navigate their emotions in a healthy way. That's where yoga and mindfulness can come in. Let me tell you a story. Once upon a time, there was a little girl who was feeling very sad. She didn't know why she was feeling this way, but she just couldn't shake the feeling. Her mum, who loved practicing yoga herself, suggested they practice some yoga together. They started with some deep breathing exercises, inhaling through their nose and exhaling through their mouth. Then they did some simple yoga poses, like downward dog and child's pose. As they moved through the poses, the little girl started to feel more relaxed and calm. After their yoga practice, they sat quietly and practiced mindfulness. They closed their eyes and focused on their breath, noticing the sensation of each inhale and exhale. The little girl began to feel more centered and at peace. These practices are just a few examples of how yoga and mindfulness can help children when they're feeling sad. Four practices that you can try with your children
Yoga For Sadness - PracticeJoin me as I lead the children through various yoga poses designed to promote emotional well-being. Throughout the session, I emphasize the importance of embracing and understanding their emotions, particularly sadness, as a natural part of life. Yoga has been proven to enhance emotional regulation and resilience in both children and adults. By incorporating mindfulness techniques, deep breathing exercises, and gentle movements, this practice aims to empower children to acknowledge and process their sadness in a healthy and positive way. This video is aimed at children aged 7 to 12. Want to continue to support you child's emotional wellbeing with Yoga and mindfulness?A 5 Day Challenge to help children with their emotional well-being in just 15 minutes a day. Other resources |
AuthorNatasha Bryant Archives
September 2023
CategoriesAll Breath Work Children's Yoga And Mindfulness Christmas Emotional Well Being Emotional Well-being Intuition Meditations Parents Play Pose Of The Week Print Outs Self Care Challenge Summer Teachers Teenagers |
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